Tag: vegan

Steamed Vegetable Quinoa

Healthy January is here. I’m loving seeing so many fresh vegetables when I’m shopping. This is a really tasty combination of vegetables and quinoa with a simple lemon twist. Perfect lunch. 

Start by cooking quinoa. Ensure there is plenty of water in the pan, bring to the boil, add the quinoa and simmer for 10 – 15 minutes. Quinoa is a great staple for me as a coeliac vegan. Quinoa contains high volumes of protein is a complete protein containing many more amino structures and amino acids. It’s also one of few grains free from gluten. 

Whilst the quinoa is cooking it’s a great time to prep and steam the veg. Chop courgette into slices and then halves, chop broccoli into florets and prepare broad beans. I’ve bought prepared and podded broad beans so all I need to do is steam. Steam the vegetables. I like them all denote with a little crunch and I’m sure you will too. 

When the quinoa is cooked and the vegetables are steamed stir through so they are evenly mixed. Add a small drizzle of olive oil, a squeeze of fresh lemon juice and some black pepper. 

This dish is lovely warm but also makes a delicious lunch cold as a packed lunch. I hope you love it as much as I do and the bright, fresh flavour helps you chase away the January blues! 

Rocket and Lemon Risotto

I’m so ready for some healthy January eating. I’m kick starting that with a warm and hearty risotto. Perfect for coeliac, vegans and in fact anyone who enjoys a nice meal. 

Start with a little oil in a large pan. I’m using a few squirts of olive Fry Light as a lower calorie and fat option. 

Add half a chopped onion and a couple of chopped garlic cloves to the pan and fry. Once the onion has softened add arborio risotto rice to the pan and splash over with white wine. Keep the heat high so the wine bubbles off quickly and then cover the rice with hot stock. I use Kallo low salt vegetable stock as it is one of the few gluten free stock cubes. 

Continue cooking and top up the stock as the rice cooks and expands. After cooking for approximately 20 minutes add rocket, peas and squeeze some lemon juice and basil into the risotto and stir fry. 

Cook for a further 10 minutes stirring continuously to ensure even cooking. 

This is a delicious gluten free, veggie meal and I hope you really enjoy it. 

Scrambled Tofu Stir Fry

Silken tofu is an ideal vegan substitute for egg and partners perfectly with stir fry dishes. 

Start by warming a little oil in a large pan or wok. I’m using sesame oil. Once the pan and oil is hot add the tofu first. I start by chopping the silken tofu into squares and adding to the pan. 

As you stir the tofu it will take on a scrambled consistency and will break into smaller pieces. After 10 minutes cooking the tofu add your stir fry veg. I’m using a lot of mixed vegetables but for this dish I’m adding quite a lot of asparagus as it adds crunch and texture. 

Continue to cook with the added vegetables for a further 10 minutes. Add tamarind sauce for the last few minutes. As I’m coeliac I use Clearspring Tamari as unlike other soya sauces it doesn’t contain any wheat or gluten. 

Once cooked serve and enjoy. I’ve added a little sweet chilli sauce too. 

Sweet potato chilli

I’m enjoying back weekend away for new year and although it’s not a familiar kitchen it’s lovely to spend some time cooking healthy, happy food. 

After a day walking a hearty and warming chilli is fab. Start by peeling a large sweet potato. Then chop into slices and quarter leaving you with large chunks of sweet potato. Start by warming some olive oil in a large pan and then saute the sweet potato. Add chopped garlic and red chilli. 

After approximately 10 – 15 minutes. Add kidney beans, borlotti beans and canned chopped tomatoes. Stir through thoroughly, switch the heat down and simmer for a further 20 – 30 minutes. 

Whilst the chilli cooks it’s time to get the rice on. I’m cooking with long grain and wild rice as I love adding extra textures and different amino structures. Wild rice isn’t a rice at all, it’s a grass and surprisingly high in protein. 

The chilli and rice should finish cooking at about the same time so drain off, dish up and enjoy tucking into a well earned, post walk meal. Vegan and gluten free just being one added bonus! 

Parsnip and Coconut Curry

The festive period is an excellent time to tuck into a winter veg favourite. Rather than roasting, mashing or souping this recipe uses the warmth and versatility of the parsnip to set off some excellent flavours. 

Start by warming a little coconut oil in a large pan. I use a Le Creuset casserole dish as it gives me the consistent heat and even cook I’m looking for. 

Add chopped red chilli, chopped garlic, minced ginger and a little chopped coriander the coconut oil and start to stir through. Then add parsnips diced to approx 1cm cubes. 

Saute off the parnsip a little to give it a softer texture then add drained, cooked chickpeas and sliced spring onions. 

Stir so the vegetables saute evenly in the coconut oil and spices. Then add fresh plum tomatoes, tomato puree and coconut milk. Turn the heat down to a medium setting and simmer for approximately 20 minutes, stirring occasionally. 

When cooked this dish is ideal served with rice to keep it gluten free!

Roasted vegetable quinoa

Lunch on the go can be harder with allergies, intolerance and other dietary requirements. I often find it hardest when I’m out and about or needing to plan lunch in advance. This menu is one of my favourite, easily made, easily packed up lunch for on the go. 

Roasted vegetables are a great staple for vegetarians and vegans alike. I often roast a big tray of chopped Mediterranean vegetables and use them for lunches and evening meals. 

Mixed with cooked quinoa this is a perfect coeliac, vegan lunch. Full of vegetables and free from anything artificial. 

Spinach and Feta Rolls (gluten and lactose free) 

I’m feeling festive… from about October normally and I’ve been practising different gluten and lactose free options for Christmas. 

Last month I tried some fig and vegan cream cheese pastry tartlets and this weekend I’ve gone savoury and tried some spinach and “feta” sausage rolls. 

As a lactose intolerant coeliac you can imagine my joy when I discovered gluten free, vegan Jus Rol puff pastry in the dairy free section of my local supermarket. At the moment allergens and free from is expanding so rapidly I seem to find something new every time. This pastry is easy to roll out, shape and eat. It’s delicious. It’s such a cheat to use ready made pastry and I’m so happy coeliacs and vegans can cheat too. 

Open the pastry packaging, roll out the pastry and let it warm a little after the fridge whilst you prepare the filling. 

I say prepare. It’s really not a tricky recipe this one. Wilt 100g spinach. I’m using my microwave steamer for 30 seconds so the spinach softens but retains some substance and doesn’t go watery. Layer the spinach in a line throughout the length of the pastry. About an inch from the edge of the pastry. Then slice your “feta” I am using a vegan Greek style cheese made with coconut milk which is very exciting. I make long slices approximately 5 mm wide. Layer the feta (or substitute) on top of the spinach. 

Take the inch of pasty and roll it over the top of the filling and press down firmly. Then roll the filling and pastry over to create a full sausage roll effect. 

I use a little soya butter to hold the very top down and then chop the long pastry length into inch long pastries. 

Pop into the oven and cook for approximately 30 minutes. This is a really enjoyable and incredibly easy recipe suitable for free fromers and more. 

Lingonberry Puff Pastry Swirl

I’m practising some desserts for Christmas. Since I have some fresh lingonberries from my parents I’m going to use them in a gluten free, dairy free pastry. 

I’m starting by cooking the lingonberries into a jam with sugar and a generous measure of gin. For additional Scandinavian points I’ve used Helsinki gin I bought during a holiday. 

Once the lingonberries have formed a chunky and tasty jam it’s time to start on the puff pastry. 

Did I say start? I meant unwrap. I am cheating terribly but the reason for this is the discovery that Tesco now do a gluten free, vegan, ready to roll puff pastry. It makes life so easy! 

Roll out the puff pastry so it makes several long pieces about 3 inches wide. Then spoon a thin layer of jam into the pastry and fold it over so you have an open tube of pastry and jam. Form the tubes into a circle, wrap it tight and bake in the oven for approximately 20 minutes. 

These are delicious served warm and they are definitely going onto my Christmas menu! 

Rustic Leek and Potato Soup

Classics are popular for a reason. Sadly though as a coeliac, or with lactose intolerance, you can’t always tuck into the classics.

That’s why I’ve made this rustic leek and potato soup. And made it vegan, gluten and lactose free.

Start preparing the vegetables; chopping onion, leeks and new potatoes. I actually leave the skin on as I love the taste and texture. 

Pop all the vegetables into a large pan and cover with boiling vegetable stock. I use the Kallo low salt vegetable stock cubes so I can be safe from pesky gluten. Bring the entire soup to boil and then turn the heat down and simmer for an hour or so. 

When the potato and leeks are very soft and easy to break with a spoon the soup is ready. 

For a creamy taste stir through some Alpro soya cream and season with a little salt and pepper. 

Butter bean and wild rice stew

Sunday afternoon is, I’m pretty certain, made for slippers, a snuggle on the sofa and a big bowl of warming and filling stew. 

This stew has everything you need to make a Sunday afternoon perfect. 

Start with chopped red chilli, chopped garlic and cherry tomatoes. Add them to a large pan and start to heat on a medium setting. Add butter beans once the tomatoes start to soften. Then add a tin of chopped tomato aand continue to cook. 

Whilst the vegetables are simmering cook the wild rice. I’ve used a nice mix of wild and white rice as it gives a pleasant alternative texture between the two. Once cooked drain and rinse the rice. 

Add the rice, boiling vegetable stock and chopped parsley to the pan. Turn the heat down and cook for 30 – 40 minutes. 

Once cooked have a peek into the pan to see if the beans are soft and the stew is ready to tuck into. This is another perfect meal that is naturally gluten free and perfect for coeliacs and vegans.